Kungani Le Dietitian Iphikisana Ngokuphelele Nokudla Kwe-Keto

-Delile

• Kususa injabulo ekudleni.
• Kukusethela ukwehluleka.
• Kwenza ukupheka kube nzima impela.
• Kukushiya ushoda ngezakhi zomsoco.
• Nansi iphuzu.
• Buyekeza kwe-

Ukudla kwe-keto kuthatha inkundla yokudla kwemfashini ngesivunguvungu. Abantu baphendukela ekudleni njengendlela yokwehlisa isisindo, kanti abanye bakholelwa ukuthi kungasiza futhi ngokubulawa kwezimo zezempilo. Kodwa noma ngabe wazi othile ofunga ngakho, njengongoti wezokudla ogxile ekudleni okunempilo, okumnandi, angikaze ngikwazi ukukuthethelela ukudla okweqile okungaka (kungakhathaliseki ukuthi kusetshenziswe njengendlela yokuphila noma njengendlela yokudla ehambisana nesikhathi ukuze "ukusetha kabusha. "). (Okuhlobene: Ingabe Ukudla Keto Kubi Kuwe?)

Nakhu ukungena kula mafutha aphezulu kanye nokudla okungenawo ushukela, futhi kungani ngingumlandeli nje.

Kususa injabulo ekudleni.

Kimi, ukudla kuwuphethiloli kodwa kufanele futhi kujatshulelwe. Angikwazi nje ukudlula iqiniso lokuthi izindlela zokupheka eziningi ze-keto (futhi ngithuthukise eziningi) azingishiyi nganelisekile-futhi zonke izinto ezithatha indawo kanye nezithako ezinamafutha amaningi zivame ukunginika (kanye namaklayenti) isisu esibuhlungu. Ukudla kwe-keto kufana nokuphakela umzimba "umuthi" ukuqala inqubo (i-ketosis-ukusebenzisa amafutha njengophethiloli esikhundleni sama-carbs) kunokuba imayelana nokuwujabulela.

Kodwa akuyona nje i-flavour factor. Lokhu kudla okunamafutha aphezulu, okulingene, kanye nokudla okune-carb ephansi kakhulu (okuvame ukwehliswa njengamafutha angama-70 kuye kuma-75%, amaprotheni angama-20 kuye kuma-25 amaphesenti, namaphesenti ama-5 kuye kwayi-10 ama-carbs) angakushiya uzizwa ugula emzimbeni, ikakhulukazi ekuqaleni. Ngemuva kwesonto noma amabili ekudleni uzofaka i-ketosis ephelele. Kodwa uze ufike lapho, izimpawu ezinjengokukhathala ngokweqile (umuzwa wokuthi awukwazi ukuphuma embhedeni) kanye ne-keto "flu" ingavela. I-keto "flu" yisikhathi lapho umzimba wakho uzijwayeza ukusebenzisa ama-ketone njengamandla, angakushiya uzizwe ucanuzelelwa inhliziyo, unekhanda, nenhloko enenkungu.

Kukusethela ukwehluleka.

Ukugcina i-ketosis, kufanele uqhubeke nokudla ukudla okune-carb ephansi kakhulu. Ngenkathi umkhawulo wawo wonke umuntu we-carbs wehluka kancane (owutholayo njengoba uqhubeka), lokhu kudla kumane kungashiyi ndawo yokuzivumelanisa nezimo-uhlelo okufanele unamathele kulo nakanjani. (Ayikho ibhalansi engu-80/20 lapha!)

Lokhu kungaba nzima kubantu abadinga usuku "lokukhohlisa", kepha futhi kungathatha ukubekezela ngokwengqondo kulowo odlayo. Ohlelweni olujwayelekile lokudla lapho ushiya usuku olulodwa noma ezimbili, umane ubuyele ngqo esihlalweni bese uqala phansi. Nge-keto kungaphezu kwalokho: Udinga ukuqala kusukela ekuqaleni ukuze ubuyele ku-ketosis, engathatha izinsuku ezimbalwa noma amasonto. Lokhu kungakwenza uzizwe ungalungile ngawe futhi uthathe umthwalo wengqondo enhlalakahleni yakho nasekuzihlonipheni kwakho. (Okuhlobene: Kungani Kufanele Uyeke Ukudla Okuvimbela Unomphela)

Kwenza ukupheka kube nzima impela.

Uma ungumthandi wamaprotheni, ungacabanga ukuthi lokhu kudla kungokwakho ucubungula konke okunye ukudla okususiwe. Kepha ukudla kudinga ukuthi amaprotheni enze amaphesenti angama-20 kuye kwangama-25 wekhalori ephelele-ngakho-ke ukudla amaqanda amaningi noma amabele enkukhu kungakwenza ube phezulu kakhulu ngaleli nani lamaprotheni. (Okuhlobene: Amaphutha E-8 Ajwayelekile Okudla Kwe-Keto Ongase Uwenze Okungalungile)

Futhi valelisa ngokudla yonke imifino ene-carb ephansi oyifunayo-ngoba igremu ngalinye lama-carbs liyabala futhi kufanele libalwe noma futhi, uzophuma ku-ketosis. Izindlela zokupheka eziningi ze-keto azinawo amagremu angu-8 we-carbs ngokuphakela ngakunye (futhi ngisho nezinto ezifana namakhambi omisiwe zingangeza i-1 noma 2 amagremu ama-carbs).

Okubalulekile: Uma ungakukali futhi ubale ukudla ngakunye nesithako, ngeke ukwazi ukungena ku-ketosis noma uyigcine. Futhi ngubani ofuna ukuhlala ekala futhi abale yonke into? Futhi, lokhu kudla kukhipha injabulo ekuphekeni nasekudleni. (Kuhlobene: Ngangilethiwe Ukudla Kwe-Keto Ukuze Ngibone Ukuthi Ukunamathela Ekudleni Kwakulula Noma Yikuphi)

Kukushiya ushoda ngezakhi zomsoco.

Abaningi balahlekelwe isisindo ekudleni kwe-keto-kodwa lokho akumangazi. Uma usika ukudla okusetshenzisiwe futhi ukhawulela ama-carbs namaprotheni, kunzima impela ukudla amanoni uwedwa. Cabanga ngamafutha omnqumo noma ibhotela-ingakanani ngempela ongayithatha? Labo abaku-ketosis baba nomuzwa wokuncipha kwesifiso sokudla ngenxa yamanani aphezulu ama-ketones egazini, okungase futhi kuvumele ukuncipha kwesisindo. Kepha lokho akusho ukuthi ukwenze okunempilo.

Isizathu sokuthi udle ukudla okunomsoco, okuhlanganisa izithelo, imifino, ubisi, amaprotheni, okusanhlamvu, okusanhlamvu, amantongomane, kanye nembewu, ukuthola imisoco ehlukahlukene edingwa umzimba wakho ukuze uhlale unempilo. Ungakwenza lokho ekudleni okuphansi kwekhalori * no * ukunciphisa ngempumelelo isisindo. Kodwa-ke, ekudleni keto, okusanhlamvu, okusanhlamvu, nezithelo kususwa kakhulu (amajikijolo, ikhabe nama-apula kuvunyelwe kancane). Lawa maqembu okudla ahlinzeka ngethani lezakhi zomzimba kufaka phakathi i-fiber, ama-phytonutrients, nama-antioxidants afana no-vitamin A no-C. Keto dieters nawo aziwa ngokuqunjelwa ngenxa yokushoda kwe-fiber ekudleni kwawo. (FYI, nazi izithasiselo okufanele uzithathe uma udla i-keto.)

Kukhona nezinkinga ngama-electrolyte afaka i-sodium, i-potassium, ne-magnesium. Ngesikhathi se-ketosis, izinso zakho zikhipha i-sodium namanzi amaningi, okungaholela ekuphelelweni amanzi emzimbeni. Futhi, ukungabi khona kwe-glycogen (noma i-glucose egciniwe) kusho ukuthi umzimba ugcina amanzi amancane. Kungakho ukuphuza uketshezi oluningi kubalulekile ngenkathi uku-keto, futhi kungani udinga ukufaka i-sodium eningi ezitsheni.

Azikho izifundo zesikhathi eside zalokho okwenzeka ezinso, noma emzimbeni ngokujwayelekile, uma uhlala ku-ketosis isikhathi eside, noma noma ngabe ukhetha ukuqhubeka nokucisha ukudla emijikelezweni. (Okuhlobene: Isayensi Engaphezulu Iphakamisa ukuthi Ukudla Kwe-Keto Akunampilo Ngempela Ekuhambeni Okude)

Nansi iphuzu.

Ngayo yonke imiphumela emibi nezinkinga lokhu kudla okunakho, kungimangaza ngempela ukuthandwa okutholile - kumane nje kudonsa okungenampilo futhi kungathandeki ngezindlela eziningi. (Ukungasho ukuthi kunzima ukungena ku-ketosis, okusho ukuthi abantu abaningi abakwenzi nakanjani.)

Kumakhasimende afuna ukuhlanza indlela adla ngayo, ngincoma ukudla okunomsoco, okunomsoco ngaphezu kokuvimbela, okungenzeka kube yingozi okugcwele amafulegi abomvu noma yiluphi usuku.

Buyekeza kwe-